Six-ish weeks from a first kilometre to a 5K, with a taper at the end.
Features · for employees
Personalized wellness programs, and the content behind them.
Structured multi-week training plans your people tune to their own week, backed by a library of articles, videos and short lessons. All of it counts toward the same challenges.
9:41
Recommended Plans
Physical
- Walking Habit PlanAvailable
A gentler, consistency-first plan to build a daily walking routine.
- Ride to ThriveComing soon
Mental
- Mindful MomentsComing soon
More plans
- Shredded in 12 WeeksComing soon
- Quit Smoking in 30 DaysComing soon
9:41
Break that 5k barrier in 4-6 weeks
About the plan
Embarking on a Couch to 5k training plan is a transformative journey designed to take individuals from a sedentary lifestyle to running a 5k race in just a few weeks. This structured program gradually increases running distances and intervals, making it accessible even for those with little to no prior running experience. The plan not only enhances physical fitness by improving cardiovascular health, stamina, and muscle strength, but also offers significant mental health benefits, such as reduced stress and increased confidence. Additionally, the community aspect of many Couch to 5k programs fosters motivation and support, creating a sense of camaraderie among participants. By the end of the training, individuals not only achieve the tangible goal of completing a 5k but also develop healthier habits and a newfound appreciation for the benefits of regular exercise, paving the way for a more active and fulfilling lifestyle.
9:41
How many days do you plan to run each week?
9:41
Couch to 5KTheme of the week
Tuesday's task
Walk/Run 1.0 Km(s) in one go. (Pace Limit - 12:00 min/km)
Wednesday's task
Walk/Run 1.0 Km(s) in one go. (Pace Limit - 12:00 min/km)
Thursday's task
Walk/Run 1.0 Km(s) in one go. (Pace Limit - 12:00 min/km)
Pick a plan, answer three questions, and the schedule is written for you.
Multi-week plans that employees follow at their own pace sit alongside a content library of articles, videos and short lessons in Vantage Fit. The plans are curated rather than built by you: HR enables the feature and gets a read-only view, but cannot create, change or stop an individual's plan.
Pick a plan, shape it to your week, and it just runs.
Plans are curated by Vantage Fit, not something HR has to build. At enrollment your people answer three quick questions and get a full week-by-week schedule that tracks like any other challenge.
Tuned in three questions
How many weeks (4 to 8), how many days a week (3 to 6), and which days. That builds the schedule, starting the next Monday.
Runs as a personal challenge
The plan lives in the Challenges tab and tracks the same way, by auto-sync or manual entry, with rest days built in.
The employee is in control
Only the person who started a plan can pause or stop it. HR cannot start, change or end someone's plan.
9:41
Recommended Plans
Six-ish weeks from a first kilometre to a 5K, with a taper at the end.
Physical
- Walking Habit PlanAvailable
A gentler, consistency-first plan to build a daily walking routine.
- Ride to ThriveComing soon
Mental
- Mindful MomentsComing soon
More plans
- Shredded in 12 WeeksComing soon
- Quit Smoking in 30 DaysComing soon
9:41
Featured Content
Curated Health Content for you
Fire Prevention Week 2025: Lithium-Ion Battery Safety
Exercise
- Cardio Exercises
For Beginners
- Common Exercise Myths
Debunked!
Health Bites
- Easing Stress and Worry
Stress is unavoidable, but chronic worry …
- Reflective Journaling
Writing down thoughts brings …
Admins publish and manage all of this in Programs → On-Demand Content. A partner Marketplace is available too, as clearly labelled external offerings.
The reading, watching and listening that backs it up.
A full-spectrum library your team can publish to, and any piece can be set as a challenge task with completion tracked automatically.
Content as a task
"Watch this video," "read this article" or "complete a bite-size lesson" are valid challenge tasks, tracked on completion.
Optional quizzes
Add a short quiz to any item. It is auto-evaluated, all correct to pass, and both a pass and a fail are logged.
Targeted by health profile
Publish to the right people by demographics and health profile, so content lands where it is relevant.
A plan, a content item and a challenge are three different things.
They look alike in the app, so here is who builds each, who controls it, and what it can award.
Training plan
- Built by Vantage Fit
- Started and stopped by the employee
- Personal, no leaderboard, no certificate
Content item
- Published by your admin, or Vantage Fit
- Browsed, or assigned as a challenge task
- No leaderboard, no certificate
HR-run challenge
- Built and run by your admin
- Competitive, with a leaderboard
- Can award a completion certificate
Admins get a read-only view of ongoing programs. They cannot create, change or end an employee's plan.
What is a structured workplace wellness plan?
A structured workplace wellness plan is a multi-week program of pre-built sessions, a training plan or a guided content track, that an employee enrolls in and follows day by day. In Vantage Fit these plans are authored by hand, not generated by a model, and finishing a session counts toward the same company challenges and participation as a walk.
How to enroll in a training plan.
Self-serve, in the mobile app, on Full-Mode plans.
Open the Programs tab
Training plans and content tracks live together in one Programs tab in the mobile app.
Pick a plan
Choose a training plan or a guided track that fits your goal.
Enroll and start day one
The plan schedules its sessions for you from the day you start.
Finish sessions to count
Completing a session logs an activity that counts toward company challenges and participation, next to steps.
How a plan actually runs
Training plans are enabled per company with your account manager. The content library is self-serve once the Programs tab is on.
No. Plans are curated by Vantage Fit. HR enables the feature and sees a read-only view of ongoing programs, but cannot create, modify or stop an individual's plan.
Two are available today, Couch to 5K and the Walking Habit Plan, with seven more on the way. Each is tuned by the employee at enrollment.
No. Training plans are personal and non-competitive, so there is no completion certificate. Company-run challenges are the ones that can award certificates.
By demographics and health profile, such as age and gender, so a piece reaches the people it is relevant to. Recommendations are rule-based and curated.
Plans follow a set weekly progression tuned to the employee's three enrollment choices. AI can optionally generate a custom pace distribution where enabled, though it is off by default.
No. Activity level only feeds personal calorie math. It never re-sequences a plan or targets anyone into or out of one.
An employee can leave at any time with no penalty. Sessions they already finished counted toward participation and stay logged.
Yes. Finishing a session logs an activity that feeds the same challenges and participation as steps and workouts.
Plans and content feed the same participation record.
Give people a plan, and a reason to keep going.
See how a training plan is tuned and tracked, how content becomes a task, and where each one sits for HR, in a 30-minute walkthrough.